8 Strength Movement Patterns for Athletes
Athletes need to build strength and often times are motivated to lift weights, however, aren't aware of the recipe to create a strength program, especially one geared towards athletes.
In their defense, it can be confusing. So many variables to consider from appropriate sets, reps, in-season v off-season considerations, sequence of exercises, rest intervals, eccentric v concentric focus, bilateral v uni-lateral, what type of strength - foundational strength? relative strength? maximal strength? speed-strength? strength-speed? static strength and on it goes....
To provide athletes a starting point, we coach them on following 8 movement patterns, not to be confused with muscle groups, ie bodybuilding style training.
After a warm-up, we always start with Rate of Force Development (RFD) exercise/s such as Jump Squats, Med Ball Chest Pass for eg. then proceed into lifting weights.
For sake of simplicity, for a general strength program, follow these 8 movement patterns and athletes will develop a well-rounded strength program. Complete the 8 movement patterns in a week, based on scheduling demands.
Squat pattern
Hip Hinge pattern (Deadlift)
Movement with Load
Omni-directional pattern
Vertical Push
Vertical Pull
Horizontal Push
Horizontal Pull
Listed below are examples:
(1) Squat Pattern shown below: DB Goblet Squats
![](https://static.wixstatic.com/media/8b8030_e08228f7505047178cea8ac33dc1aa8b~mv2.jpg/v1/fill/w_147,h_196,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_e08228f7505047178cea8ac33dc1aa8b~mv2.jpg)
(2) Hinge Pattern: Deadlift. Shown below, Single-Leg Barbell Deadlift
![](https://static.wixstatic.com/media/8b8030_0266b95625454c5986aaa9727801a758~mv2.jpg/v1/fill/w_147,h_220,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_0266b95625454c5986aaa9727801a758~mv2.jpg)
(3) Movement with Load. Single-arm Kettlebell Farmer's Carry
![](https://static.wixstatic.com/media/8b8030_2a7eae3daa284dba8defe66f3a39d10a~mv2.jpg/v1/fill/w_147,h_220,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_2a7eae3daa284dba8defe66f3a39d10a~mv2.jpg)
(4) Omni-Directional Pattern (Often missed in most programs). Important since there are so many odd positions athletes get into while competing.
Shown below: Kettlebell Turkish Get-up
![](https://static.wixstatic.com/media/8b8030_b0be3936a9e14985850ed5ed40d32407~mv2.jpg/v1/fill/w_147,h_196,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_b0be3936a9e14985850ed5ed40d32407~mv2.jpg)
(5) Vertical Push. Shown below: Standing BB Overhead Press
![](https://static.wixstatic.com/media/8b8030_d290ba66d5d84dd8b0a1fceec82299a8~mv2.jpg/v1/fill/w_147,h_221,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_d290ba66d5d84dd8b0a1fceec82299a8~mv2.jpg)
(6) Vertical Pull. Shown below: Chin-ups
![](https://static.wixstatic.com/media/8b8030_096f499f5e214bc486ad934844bd432b~mv2.jpg/v1/fill/w_147,h_221,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_096f499f5e214bc486ad934844bd432b~mv2.jpg)
(7) Horizontal Push. Shown below: Barbell Bench Press
![](https://static.wixstatic.com/media/8b8030_5b76c05cd2484fd0aadcd04e10652615~mv2.jpg/v1/fill/w_147,h_220,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_5b76c05cd2484fd0aadcd04e10652615~mv2.jpg)
(8) Horizontal Pull. Shown-below - Sled Pulls
![](https://static.wixstatic.com/media/8b8030_8bbcec1ae45e444282a664bf9c6dc7e6~mv2.jpg/v1/fill/w_147,h_220,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/8b8030_8bbcec1ae45e444282a664bf9c6dc7e6~mv2.jpg)